However, to get the most accurate idea is to have a trained technician perform indirect calorimetry, which is a study of your metabolism. According to a 2021 study, the formula would be more accurate if it included body composition, weight history, and other factors that have been shown to affect BMR. The final number is approximately how many calories you need on a daily basis to maintain your weight. Extra active: If you engage in very hard exercise six to seven days a week or have a physical job, multiply your BMR by 1.9.Very active: If you engage in hard exercise six to seven days a week, multiply your BMR by 1.725.Moderately active: If you exercise moderately three to five days a week, multiply your BMR by 1.55.Lightly active: If you exercise lightly one to three days a week, multiply your BMR by 1.375.Sedentary: If you get minimal or no exercise, multiply your BMR by 1.2.ğemale equation – BMR = 447.539 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.If you want to get an idea of how many calories you should eat daily and you’ve estimated your BMR using the Harris-Benedict formula, your next step is to include the number of calories you burn during daily activities based on your lifestyle:.Here’s a breakdown of the Harris-Benedict Equation for both sexes: This scientific formula can be used to estimate basal metabolic rate for both men and women. Sex (men generally have a higher metabolism than women)Įach of these factors affects your body’s basal metabolic rate and how easily you might burn calories during exercise.Īt the core of any great BMR calculator is the Harris-Benedict Equation.Their metabolisms may increase as they lose weight) Weight (heavier individuals may have a slower metabolism.Simply find a BMR calculator website, verify that it uses the Harris-Benedict Equation, then input your major metrics: Good news – using a BMR calculator is pretty quick and simple. Your body will burn body fat to make up the energy deficit, and you’ll gradually lose weight with time. Once you know your basal metabolic rate, you can then plan to eat fewer calories than this number. This is oftentimes similar to how many calories your body needs to maintain its weight. Once you know your basal metabolic rate, you know how many calories your body burns when it is at rest. While it’s easy to overeat in our modern world, we can hijack this process to lose weight as well. Our bodies are evolutionarily designed to take extra food calories and turn them into body fat to be burned when needed later. It’s an evolutionary adaptation that served the early humans well when we didn’t have food readily available all the time. Body fat is best understood as stored energy that your body packs away for later. When you don’t eat enough calories to maintain your weight, your body takes additional calories from its body fat. To lose weight, you need to eat fewer calories than you burn. Of course, each individual's daily required calories are different. In general, an average adult requires 2000 cal per day from their diet to maintain a normal weight. Our bodies can get glucose from carbohydrates and other food types. For example, most of our body’s energy comes from glucose, which is a type of sugar. In a nutshell, the more calories you burn, the faster you lose weight!Ī calorie is simply a unit of energy derived from the sugar and other energy molecules in your body.
That said, online BMR calculators are handy tools for those looking to lose weight or gain a greater understanding of their body’s metabolic processes. not doing any major physical activity).īoth BMR and RMR are ideally analyzed in a laboratory, controlled setting. However, RMR is usually measured in the morning after awakening, whereas BMR can be measured during other periods during the day when your body is “at rest” (i.e. Note that the BMR is similar and often used interchangeably with RMR, or resting metabolic rate. We also burn extra calories when our minds are hard at work, such as when taking a test. Generally, our bodies burn more calories when we are active and require additional energy, such as when we exercise or when we do physical work. Your metabolism or metabolic rate measures how many calories you burn in any specific circumstance. Think of it as the lowest number of calories your body can burn just by living!
The basal metabolic rate or BMR is essentially just how many calories your body burns to perform its core or "basal" functions, such as blood circulation, breathing, tissue repair, and cellular production.
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